Dr. Phil, a diabetic with a family history of obesity, has first-hand experience with weight loss struggles, but has conquered his mindless eating and made a healthy diet and exercise a part of his lifestyle.

“I’m a diabetic and so it’s a struggle because biochemically,” he said. “I don’t do well with foods, so my whole family has struggled with obesity my whole life.”

McGraw said the 20 key foods he eats and recommends for weight loss are not “superfoods,” but are nutrient-dense foods that will stoke your metabolism naturally and keep you full.

“Some of these foods, the theories are that they have thermogenic properties and burn quickly and they help the metabolism up,” explained Dr. Phil. “It works for me and keeps my blood sugar in balance and keeps my insulin sensitized and I do very well.”

Here’s a list of the 20 key foods Dr. Phil recommends on The 20/20 Diet: